What are clambres muscle?
The cramp or muscle spasm is an involuntary, brief and painful. The causes that trigger a cramp may be multifactorial: fatigue, metabolic disorders, dehydration, nerve or vascular abnormalities. Although in the case of sport physiologists do not quite agree on what the cause.
The cramp that occurs in the athlete is usually by electrolytic disturbances, so that the fluid lost by sweating and not replace it there is a reduction of the ions involved in neuromuscular contraction process (magnesium, potassium, calcium), taking a failure in the transmission of nerve impulses, preventing the muscle relaxes and suffering cramp.
The best means of prevention is a good hydration and nutrition before and during exercise, and whether the practice will be long-lasting hydration with isotonic drinks to replenish electrolytes. Once produced the best cramp is to stretch the muscle gently and gradually. The application of heat can also help, since it will produce vasodilation and provide more nutrients and electrolytes in muscle.
Preventing muscle cramps
Prevent muscle cramps can be really easy. As always, the effectiveness is not fully guaranteed, but chances are drastically reduced:
Regular exercise can help improve circulation
Stretch and preheat the muscles on a daily basis, eg every night before bed
Drinking eight glasses of fluid per day, preferably water.
Eating enough food rich in calcium and potassium such as bananas, orange juice, potatoes and fresh vegetables.
Avoid fatty and fried foods.
Wear elastic stockings during the day, especially when you have varicose veins.
Wear socks to bed at night can be very useful because it helps keep feet warm, thus the legs also tend to stay warm.
Tags: Clambres muscle, Cramp, Hydration, Neuromuscular, Nutrition, Trigger a cramp
isotonic drinks prevent cramps
